WOD at allandnieva.me

“You either will or you won’t.”

I’m not gonna lie – I”m sore… It’s been a while since I hit the weights like this, but it also feels amazing. I’m getting to push my body in a different way and I’m enjoying it. I hope you are too!

Blah blah blah, let’s get to work!

5-day WOD week, day 4


Warm up: Jump rope always seems to loosen up my upper body. I went for reps today, instead of time. I made it to 1000, then stretched out.


Day 4 Shoulders

Exercise 1

Military Press – 7 sets

Rep count, 10, 8, 6, 5, 4, 3, 3
Arnold Press – 4 sets
Rep count, 12 reps/set

*Your palms will start out facing your shoulders in the bottom position and finish facing away from you at the top.

Barbell Shrugs – 4sets
Rep count, 12 reps/set
Shoulder super sets (3 exercises) – take a relatively light weight (I used 12lbs)
Dumbbell Front Raise / Lateral Raise / Rear Delt Flye
How to do it:
  • Use one arm at a time.
  • Start with the Front raise, then switch arms.
  • Go back and forth, completing each set, until 3 sets/side are completed
  • No rest
  • Repeat with the Lateral Raises
  • Then bend over a bench and repeat with the rear delt flyes, one arm at a time.

You’ll get a pump like you’ve never had before – it’s intense, but you’ll love how you feel when you’re done.

That’s it! Get a good recovery meal with fast-digesting carbs and sufficient protein for recovery and growth.

See you tomorrow for ARMS!

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